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Triathlons are often won and loss in the running leg. In addition to training and proper nutrition, it’s key to take advantage of every opportunity allowed during a triathlon.

This includes wearing the correct running shoes even (and especially) if you need stability running shoes for low arches.

Too often, triathletes are focused on other gear such as their bikes and wetsuits and don’t pay enough attention to their footwear. This is a mistake.

If you are fitted with the right pair of shoes, not only will your runs be more comfortable and efficient – but you’ll perform better as well.

Here are some suggestions to be mindful of when purchasing a pair of running shoes.

Allow room at the front of the shoe

Many runners like wearing their shoes tight. This gives you a locked in feel. But it’s better to leave some room at the front of your shoe. You should have at least a thumbs-width between the shoe and your toes. Even better if you can “play the piano” with your toes.

Without this extra room, you risk painful toes and black toenails. Your feet swell during runs – without this extra room your feet will become squished.

Generally, you should go up a 1/2 size from what you wear for dress shoes.

Get the right shoe for your foot

Everyone’s foot is different. It’s important that your foot structure and stride match the shoe. Some runners need a neutral shoe. Others need some extra support. Be sure to get fitted at a running store for the right shoe!

Test drive the shoe

Make sure you purchase your running shoes from a location that will let you test them out first. At a minimum, a good running store will let you run on a treadmill. Most will let you run outside.

If you have to buy them online, find a retailer that allows you to run in shoes.

If you find that your feet hurt or the shoes aren’t comfortable running in them, swap them out for another pair.

Don’t believe people who tell you that sleep is only for the weak. Everyone needs it, regardless of profession and hobby. As a triathlete, a quality and adequate sleep is a must. Sleep is your body’s natural mechanism for getting rid of toxins and preparing yourself to perform at your best the next day.

Never take your sleep for granted. You need lots of it as a sports enthusiast. Finding it hard to get your much-needed shut-eye? Here are some tips to help you get more and better Zs.

1. Do your exercise in the morning

A recent study found that morning workouts speed up body temperature drops that you need to fall asleep easily. If you exercise at night, you will find it harder to sleep because your faster heart rate and higher body temperature keep you awake.

2. Keep your bedroom cool

An environment that is too warm is not conducive to sleep. Especially during summer, turn on your air conditioner or air cooler to help induce sleep.

3. Keep yourself hydrated

Of course, this is a no-brainer for triathletes. Hydration helps lower your body temperature for better sleep. And when you exercise a lot during the day, you will need more water intake as your body produces a lot of heat. Sleeping can be a struggle if your body has too much stored heat.

4. Stay calm

Having trouble getting your brain to shut off at night? Worry not because you are not alone. There are athletes that report having difficulty getting themselves to sleep at night. If you often check your email and social media accounts before you sleep, then it is time to stop that habit because it is not helping you get a good night’s sleep. Rather than read from a screen, you are better off reading a book, magazine, or any physical reading material.

Before you join any triathlon race or competition, it pays to know and remember the swim rules so that you will not get into trouble and hurt your chance of winning.

1. Strokes

As a triathlete, you can use any stroke that you are most comfortable with. There is no limit in the choices of strokes you can do: freestyle, backstroke, breast stroke, and butterfly.

2. Resting and bottom contact

It is fine to stand up when the water is shallow, so you can take a break. When the water is deep, holding on to a piece of rope or a kayak is allowed provided that you do not move forward while doing so. Otherwise, you will be disqualified from the race.

3. Emergencies

Here is what you need to keep in mind when you face a situation like an emergency: let others know that you need help by raising your hand and pumping your arm. You will have to be disqualified if you get forward assistance or pulled from the race. But the good thing about it is that you are safe from harm.

4. Wetsuit

Wearing a wetsuit (sleeveless, full-sleeved, or neoprene shorts are okay) is allowed as long as its temperature is not higher than 78 degrees Fahrenheit.

If your wetsuit is higher than the temperature threshold and lower than 84 degrees Fahrenheit, you will be placed in your own race category. Although you will not face disqualification, you will lose your chance of winning awards.

Triathletes are banned from joining a race if their wetsuits, including neoprene shorts, are higher than 84 degrees Fahrenheit. A textile-based swim skin is allowed to wear in races, however.

5. Gear

Fins, gloves, and other gear that is meant to make you swim faster are, of course, not allowed in races. You may opt to wear goggles, though these are neither allowed nor prohibited.

More importantly, do not forget to wear the swim cap provided to you before the start of the race. It is fine to wear your own cap underneath the one issued to you.

Have you been struggling to lose weight for a long time? Crash diets and diet pills are just quick fixes that will leave you feeling stressed and depressed. One of the best ways to end your battle with the weighing scale is to start a journey in triathlon. If you know how to bike and swim (of course, you should know how to run), then there is no reason not to pursue this worthwhile sports activity.

Triathlon makes an effective exercise regimen because it helps you develop your motivation, a goal, a healthy workout plan, and a measurable result. In addition to that, it caters to people who easily get bored with routines. Triathlon offers variety in schedules and challenges because you have to target and hit a fitness goal.

So why waste your time and money on expensive exercise equipment and fad diets when you can shed pounds for free when you go for a triathlon?

Here are the ways triathlon can help you achieve your weight loss goals.

It forces you to have a goal, no matter how daunting it is

As soon as you join a triathlon event or race, you are compelled to set a goal and a deadline for yourself. Without a goal, your efforts will go nowhere. Triathlon makes your goal, even if it is overwhelming, seem more doable because you can break it down into smaller ones. For example, you can bike today, run longer tomorrow, and swim the next day.

It gives you a sense of direction

Triathlon literally points you toward a clear direction, which is a finish line. The desire to make it to the finish line is a great motivation even for people who do not easily get motivated when it comes to fitness.

Its results are measurable

How long you run, your race finishes, training times, and other measurable and recordable results are what you can expect when you delve into triathlon.